Close-Grip Push-Up
UpdatedIntense tricep & chest builder! Close-Grip Push-Ups target key muscles for a powerful upper body. Master this classic exercise today!
The Close-Grip Push-Up is a compound exercise that mainly works the chest and triceps, with help from the shoulders and core. No equipment needed: it uses just your bodyweight.
Close-Grip Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
Close-Grip Push-Up Variations and Alternatives
How to do the Close-Grip Push-Up
Start in a plank position with your hands placed directly under your shoulders but closer together than in a standard push-up. Your body should form a straight line from your heels to your head.
Engage your core and keep your elbows close to your body as you lower yourself towards the ground, ensuring that your body remains straight and your elbows do not flare outwards.
Lower yourself until your chest is just above the ground, then push through your palms to extend your arms and raise your body back to the starting plank position.
Keep your movements controlled and deliberate, focusing on maintaining tension in your triceps and chest throughout the movement.
Perform the desired number of repetitions and sets, making sure to maintain proper form throughout each rep.
Make sure to perform the exercise in a controlled manner and to adjust the number of repetitions and sets according to your fitness level. It's important to avoid locking out your elbows at the top of the push-up and to prevent your lower back from sagging or your hips from hiking up, as this can lead to potential strain. If the exercise is too difficult, you may perform it with your knees on the ground to reduce the intensity.
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Close-Grip Push-Up FAQs
What muscles does the Close-Grip Push-Up work?
The Close-Grip Push-Up mainly works the chest and triceps, with help from the shoulders and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Close-Grip Push-Up?
None. The Close-Grip Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Close-Grip Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Close-Grip Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Close-Grip Push-Up variations and alternatives?
Similar exercises include the Close-Grip Bench Press, Bodyweight Skullcrusher, Bodyweight Triceps Extension from Plank Position and Bodyweight Clapping Push-Up.
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